ФИЛОСОФИЯ ТРЕНИРОВКИ: Зоны метаболической мощности, тренировочные нагрузки & другие категории Андрей Воронцов: материалы для дискуссии с тренерами

Развитие методики тренировки на выносливость A.V. Hill ( ) предложил зоны интенсивности, основанные на анализе кривых мировых рекордов в легкой атлетике Этот подход (5 зон мощности) был принят и в плавании: максимальные, субмаксимальные, большие, умеренные, легкие F. Carlisle ввел ЧСС и ЭКГ в практику спортивной тренировки ( ) Doc J. Counsilman предложил тренировочные зоны, основанные на ЧСС и доминирующей энергосистемы: аэробная, аэробно-анаэробная, анаэробно-аэробная, анаэробно-гликолитическая, алактатная зоны (всего 5 зон интенсивности) A. Mader & Lothar Kipke (1969) применили определение лактата, как критерий интенсивности Дальнейшее введение многочисленных физиологических и биохимических критериев интенсивности упражнений

Биологический подход к тренировке пловцов – развитие систем энергообеспечения [мощности, ёмкости, эффективности] МощностьЁмкость Avalability of energy substrates: Эффектив ность АэробнаяVO 2 max V 400 m Lipids, CHO V 3000 m V at Aerobic Threshold La

ICAR - классификация тренировочных упр. согласно доминирующей энергетической системы (DES)

Классификация тренировочных упр. По отношению к метаболической мощности и скорости расщепления гликогена (R.Treffen, 1990)

КЛАССИФИКАЦИИ ВНИИФК-ГЦОЛИФК (для плавания) 1986

Совместимость упражнений разной метаболической мощности в одной тренировке

«БИОЛОГИЧЕСКИЙ» ПОДХОД Развитие эксиенсивной выносливости: fat (lipid) metabolism (aerobic threshold) Развитие аэробного гликолиза (CHO + glycogen/lipids) Тренировка на повышение ПАНО Тренировка на повышение МПК (aerobic power) - VO2 max Тренировка Lactate tolerance (ёмкость) Тренировка Lactate production (мощность) Ph-Cr (alactic) СПРИНТЕРСКАЯ ТРЕНИРОВКА

Определение тренировочной интенсивности (скорости) по лактатной кривой (Step-Test) или ЧСС (Snap-shot test) Step-test 7x200 or 5x200 on La/HR/SR/SC/RPE Snap-shot test 3x200 on 5.30 (pace= stage 3/stage 4/stage 5) – graphic extrapolation Prescription based on HR max

La Step-Test 7х200 5 Before the test determine a desired time for the last step (for resent time = 1:55+2=1:57), add 30 for the last step time «step»= 5 sec for free & BK; 3-4 sec for BR, Fly, IM Test usually performed in p.m. session after day of rest, A.m. session – easy aerobic/recovery Off the wall every 5 min (4:30 for the 1 st 3 steps for freestyle) Time recording: splits х 100 м (x 50 м) & total time 200 м 3. La samples are taken – after warm up before the test -& on the 3 rd min of recovery -after steps 1-6 – 1 blood sample -After the last 200 – 3-4 samples to get maximal La 4. – HR after each step («Polar») 5.- RPE – rate of perceived exertion 6. – Stroke Rate & Stroke Count –on 3 rd & 4 th 50 м Warm up m A2 TEST 7 x 200 #1 stroke After the test – recovery swim. Distance = (La max x 100) m After: Anaerobic Threshold set TT = T200 #5 /2 Distance swimmers = 1:40 Sprinters + Fly swimmers= 12 2:00 BR, BK swimmers = 2:00 Swim Down 1000 m

Step-test report form

La Step-test 7х200 5 (IM)

Relationships «La : Speed» Estimated swimming times

Snap-Shot test –3х200 3:30 for BR, Fly, IM ) Sub-maximal test does not demand significant efforts May be performed as a part of warm up or even swim down As TT may be taken time of 4 th or 5 th 200 in step-test 7х200 m (3 rd or 6 th 200 if you like) Assessment: recent working capability + HR response = readiness to intensive training Correction of training velocities

Necessary additional information – individual maximal HR Recorded Data: splits + total time in sec. & HR after each swim («POLAR») The software build a graph and calculate recommended training speed (times) for different zones of physiological intensity (correction of step-test data without taking blood samples) Snap-Shot test –3х200 3:30 for BR, Fly, IM )

Aspects of aerobic training VO 2 = 40-50% VO 2 max -no signs of Lactate accumulation Lipids contribution = 99% At VO 2 = 60% of VO 2 max contribution of lipids = 80%. Aerobic glycolysis starts. La removal = 100% At VO 2 = 70-75% of VO 2 max lactate level lactate accumulation begins: La = 4 mmol/l At 80% of VO 2 max La=6-8 mmol/l, lipids contribution is reduced 10% At 100% of VO 2 max La=9-12 mmol/l During the race VO 2 max achieves %, La = mmol/l At low intensities (50-70% of VO 2 max) increases only the number of mitochondria At higher aerobic intensities occurs an increase of both number of mitochondria & concentration of aerobic enzymes

La removal: La-taxi development 1. Training at sub-AnT velocities (La mmol/l) increases concentration of MCT-1 in heart muscle 2. Heart Rate Sets (Bob Treffine) – training at HR= 5-10 BBM – increases both MCT-1 & MCT-4 in skeletal muscles La level = Lactate production – La removal

We know how the muscles and human body work We learnt and memorized energy zones (HR zones, La zones…..) By the means of trials & errors method and using scientific data we mastered how to periodize training (when and how to train different energy systems and other motor abilities, how to pick them at proper time) We must create a functional system swimming when all physiological systems works in accord with each other within the frame of efficient motor skill – swimming technique We are dealing with a swimmer as a whole thing: Personality Motor abilities Functional power, capacity & efficiency Rational individual swimming technique

Not only zone of physiological intensity = energy zones thats matter when planning training but specific demands of competitive event Philosophy: do not train fatigue, rather prepare to swim competitive distance at target race pace with target SC, SR, SR:D/S ratio

Quality of training (training velocities) are of utmost importance Way 1: to reduce training regiments in order to force a swimmer to swim faster at any cost (common approach in s) and resist fatigue (?) Way 2: to increase the rest intervals to give a swimmer more time for recovery and let him/her swim at higher velocity while focusing on swimming technique and proper pacing: SC(SR), D/S, breathing patterns, glide distance (underwater kick, pull-outs), even or negative splits etc. RAPID FATIGUE ACCUMULATION GRADUAL FATIGUE ACCUMULATION

RACE PACE (QUALITY) TRAINING – based on individual race models: target times target stroke rate (stroke count) target ratio [SR : Distance/Stroke]

1)Race analysis 2)Composition of Individually tailored race models

RACE MODEL FOR RACE PACE TRAINING

Training Categories Race Pace training – training laps in a set are equal to the distance or its part and are performed at competitive or near- competitive pace: INTENSITY NEAR VO2 max FOR DISTANCE & MIDDLE DISTANCE SWIMMERS EXERCISES OF GLYCOLITIC & CR- PHOSPHATE ZONES FOR CPRINTERS N x 100, 200, 300, 400, m PACE N х 50, 100, 150, m pace N х 50, 100, 150 м 200 m PACE N х 25, 35, 40, 50, 60, m PACE Not only pace matter but stroke count, SR/SL ratio have to match to SC, SR, SL during competitive swimming – should be established Target Pace, Target SC & SR/SL

Elements of the race pace Front end speed Back end speed Top end speed Are subjects of the RACE PACE TRAINING

Front End Speed training – training exercises (1 st 25 or 50 or 1 st 100 m of the race) usually performed from the dive target velocity of the beginning of the race with model SC, SR/SD : N х 25, also Nх50, Nх100 («feet on the Pace of 50, or 400 м Elements of the race pace

Back-End Speed training – sets of the laps (last 25, 35, 50 or 100 м of a distance) usually performed from push off the wall or from swim start (by the TT of the 2 nd half of the distance with T SC, T SR/SD: finish on hand touch N х («last» 25, 50 or 100 m TT of the 2 nd part of fraction of the 2 nd part of the race (last ½,, ¼, or of the 50, 100, 200 или 400 m race) Elements of the race pace

TOP-End Speed training – sets of the laps (last, ¼, or m of a distance) usually from swim start (by the TT of the finishing T SC, T SR/SD: N х («last»50, 40, 35, 30, 25, 20, 15 or 100 m, TT of the corresponding fraction of the 2 nd part of the race (last, ¼, ¾ or of the 50, 100, 200 or 400 m race) Usually with breath-hold Stroke control is at utmost importance!!! Elements of the race pace

SPRINT TRAINING - HVO HVO – High Velocity Overload: Short Sprints м 1) performed at utmost intensity 2) performed at controlled competitive pace and swimming technique – «easy & fast» Combine HVO + assisting/resisting training

EXERCISES DEVELOPING LACTATE REMOVAL – anaerobic sets Lactate Removal Sets – distance or sets of laps performed, in training regiments SPЕ1 & SPЕ2 followed by swimming in aerobic zones A2 и E1: 2 HR=5/20 BBM x (t=5.00) HR 30-40BBM Or (for middle distance swimmers) 10-15BBM x BBM

EXERCISES DEVELOPING LACTATE REMOVAL – VO2 max set Exercises with stage-like increase of the pace (intensity) – consecutive mobilization of aerobic & anaerobic glycolytic energy systems like 2:40-3:00 as 3x200 TT = 2:30 3x200 TT = 2:25 3x200 TT = 2:25 3x200 TT = 2:15 3x200 TT = 2:20 3x200 TT = 2:10 3x200 TT = 2:15 3x200 TT = 2:05 3x200 TT = 2:10 3x200 TT = 2:00

Ratio «La : Swimming speed»

Relationships «La : Speed» Estimated Target Times

Charts of Target Times for training of sprinters – how to use? The aim of charts use – to make training specific in relation to distance velocity, SR, D/S – i.e. to train specific motor patterns For TT calculation we may use both predicted or recent results of swimmers Swimmers usually aim to achieve TT while swimming training laps or distances usually not exceeding 60% of competitive distance (100 или 200 м)

Always use TT together with other criteria of competitive activity: SR, SC, D/S, distance under water after starts or turns, breathing patterns Demand perfect swimming technique!!! Charts of Target Times for training of sprinters – how to use?

! Лучший тип нагрузок для развития МПК(VO 2 max) - Ступенчатое увеличение интенсивности: Ступенчатое увеличение интенсивности: 7x200 or 10x100 step-test, 15x200 [улучшение в блоках x 3], 10x400 [улучшение в блоках х 4/3 /2/1], 40x50 [улучшение в блоках x 5 или 10]... Оптимальное время экспозиции На уровне 80-95% от МПК =10-15 min

Example of progressive set (BR, girls aged 14)

High Quality training = «RACE PACE TRAINING»: - development of specific endurance – SPE Training based on individual race models

RACE-PACE TRAINING «Дробное плавание» - серии х ½, ¼ or части дистанции, проплываемые с соревновательной скоростью. Интервалы времени – короткие, но достаточные для поддержания заданной скорости и темпа Скорость и темп – или по лучшей раскладке или прогнозируемые (модельные) Для пловцов лет рекомендуется выполнять 1-2 серии в неделю в течение 2-3 недель, для пловцов лет серии в неделю в течение 4-6 недель вполне достаточно Фокус на целевую скорость и ЧГ при условии поддержания совершенной техники плавания и отличной выполнении поворотов и финиша

RACE-PACE TRAINING Вклад аэробной и анаэробной систем метаболизма зависит от дистанции на для которой тренируется спортсмен, его возраста и уровня биологической зрелости Такая тренировка развивает чувство скорости и оптимального сочетания темпа и шага на данной скорости Техника и соотношение SR/SL очень важны и должны выдерживаться, особенно на фоне нарастающего утомления Пловцы обучаются пониманию зависимости между тренировочными результатами (временами на отрезках) и соревновательными результатами и раскладками. Это положительно влияет на уверенность спортсменов и развивает навыки контроля усилий по ходу дистанции

n x ( 2 x ½ race i=5-15) отдых 1-4 мин n x (3-4 x ¼ race i=5-10) отдых 2-4 мин n x (8 x race i=10-20) отдых = 4-6 мин n x (4 x + ½ race) отдых = 3-6 мин «Return speed» - the last,½ or ¾ of a distance «Top end speed» - the last ¼- of a distance «Start end speed» - the 1 st ¼,, ½, ¾ of a distance n x (½ race pace/ ½ moderate) отдых 2-3 мин

Примеры тренировки для развития SPE на короткие и средние дистанции: 1-5 x (4 x 100 м or 8 x 50 м i= с) отдых 5 мин 3-8 x (4 x 25 м i=5-10 с) отдых = 3-5 мин 3-6 x (4x50 м i= с) отдых 3-5 min 4-6 x ( or м i=10-15 с) с отдыхом 4-6 мин между сериями

Примеры серий для стайеров: 1-3 x (8-15 x 100 м; i=5-20 с); отдых 4-6 мин 1-3 x (4 x 200 м i=20-30 с) активный отдых между сериями 5-8 мин 5-10 x (4 x 100 м i=10-15 с) с отдыхом 3-7 мин между сериями

Тренировка FRONT END SPEED n x 50 со старта, способ #1 в 50/150 м восстановление] Тренировка BACK END SPEED n x [ No.1способ в 50/150 recovery] (50 ##1,2 – контролируемая скорость, #3 скорость «race pace») 1-4x[8x25 в 60/55/50/45/40/35/30] Контроль соотношения «темп/шаг»

For young swimmers aged 8-12 years the main form of development of anaerobic energy system and special endurance (SPE1, SPE2) is competitive racing (distances 50, 100, 200 m) Training of finish acceleration (effort) «TOP END SPEED»: 5-8 x[25 m kick under water - rest s + 25!!! With SR control and keeping constant D/S («step length») 60, 55, 50, 45, 40, 35, 30 – constant near maximal velocity, race SR and D/S]

Thank You very much! Any Questions ???

Physiological and biochemical control during training sessions and competitions/ Recovery control HR control HR Monitors (Polar) La dynamics after training exercises & race (La max) Swim down recovery control: swim down at HR= b/min or until La=2.0 mmol/l ( m)

La testing after race and during swim down

Control of training work-loads